High-Protein Steak Meal Prep Bowls

Most people skip steak for meal prep because reheating turns medium-rare into gray. The fix is to cook it to 130F, slice it thick, and pack it in half-inch planks instead of thin strips. Thick slices survive a short reheat with a pink center, and chimichurri keeps the cold version interesting. Flank is the value cut here at roughly 23g of protein per raw 4 oz.

Ingredients

• 1 1/2 lb flank steak
• 1 1/2 lb baby potatoes, halved
• 1 cup packed fresh parsley, finely chopped
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 3 garlic cloves, minced
• 1/2 tsp red pepper flakes
• 1 cup plain nonfat Greek yogurt
• 1 tbsp prepared horseradish
• 2 tsp kosher salt, divided
• 1 tsp coarse black pepper

Instructions

1. Heat the oven to 425F. Toss the halved potatoes with a little oil and 1/2 teaspoon salt and roast cut side down for 25 minutes until the flat sides are deeply golden.
2. Pat the flank steak dry and season both sides hard with 1 teaspoon salt and the black pepper. Let it sit at room temperature while the potatoes roast.
3. Sear the steak in a screaming hot cast iron pan, about 4 minutes per side, until a thermometer reads 130F at the thickest point. Move it to a board and rest it a full 10 minutes.
4. Stir the parsley, vinegar, olive oil, garlic, red pepper flakes, and 1/2 teaspoon salt into a chimichurri. Separately whisk the Greek yogurt with the horseradish and a pinch of salt.
5. Slice the rested steak against the grain into 1/2 inch planks, not thin strips, and divide it among four containers with the potatoes alongside.
6. Pack the chimichurri and horseradish yogurt in separate 2 oz cups. Refrigerate up to 4 days, reheat at 50% power for 75 seconds, and spoon both sauces on afterward.

Tips

• Thin slices are the enemy of steak meal prep. Half-inch planks have enough mass to warm through while the center stays pink, while thin strips go well done the second the microwave starts.
• Roast the potatoes cut side down and do not stir them. That flat contact with the hot pan is what builds a crust that stays crisp for three days instead of going leathery.
• Chimichurri gets better on day two and keeps for two weeks, so double it. It is also excellent on the chicken thigh and salmon preps if you rotate proteins through the week.

FAQ

What is the best cut for steak meal prep?

Flank and top sirloin. Both are lean, hold their texture when chilled, and cost far less than ribeye. Skirt steak works too but is thinner, so drop the sear to about 2 minutes per side.

Can I eat this cold?

Yes, and cold sliced steak with chimichurri is genuinely good. If you plan to eat it cold, take the steak out of the fridge 10 minutes before eating so the fat is not waxy.

How do I keep reheated steak from going tough?

Use 50% microwave power for about 75 seconds and stop while the center is still cool. You are warming it, not cooking it again, since it was already at its final temperature on Sunday.

Can I swap the potatoes for rice?

Yes. A cup of cooked white rice per container is about the same calories and adds a couple grams of protein, but potatoes reheat better and give you more volume for the same numbers.

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